May 7th, 2008
WOD

Crossfit

Three rounds for time:

Run 400 meters
12 Pull-ups
24 Box jumps
36 Sit-ups
48 Kettle Bell snatch

“Everybody pities the weak; jealousy you have to earn.”
- Arnold Schwarzenegger

TJ 20:03

Frank 27:55

Dan 23:05

Kari 17:02 (2x)

Marcus 13:05

Jeffrey 18:08

Gracie Barra Jiu Jitsu

Monday and Tuesday: Basic Strike: Ready stance + punch + push kick+ body lock clinch, Headlock on ground escape, arm bar

Wednesday and Thursday: Bear Hug: Escape from rear bear hug over the arms, Side mount escape to turtle, Double leg takedown from turtle.
Friday: Open class and practice

New classes open: M-W-F at 11:00 and Saturday at 12:00

Muay Thai Kickboxing

Fundamentals -punch, kicks, basic elbows

Commando Krav Maga

Fundamentals

Parkour

Sundays. Fly through the air. Learn the art of movement. 11:00-13:00 and 13:00-15:00